4 Sets of:

1min Plank
30sec Side Plank (R)
30sec Side Plank (L)

*Rest 1min between sets

For Time:

3 Rounds of:
15 Cal Row
10 Double Kb Thrusters (20/12 kg)
15 Burpees Box Jump Overs (60/50 cm)
10 Chest to Bar Pull-ups